The importance of nutrition
A varied and balanced diet is the foundation for the well-being of the entire body, including the eyes. In this article, we look at which foods contain vitamins and nutrients that are also beneficial for vision... beyond the famous carrot!
Foods that are good for your vision
CITRUS FRUITS: oranges, tangerines, lemons, and grapefruits are rich in vitamin C, which helps protect cells from oxidative stress.
ORANGE FRUITS AND VEGETABLES: carrots, apricots, melons, and pumpkin contain high amounts of beta-carotene, which the body converts into vitamin A. Vitamin A helps maintain normal vision. Peaches and peppers are also sources of vitamin C.
LEAFY GREEN VEGETABLES: kale, spinach, chard, and chicory are among the main dietary sources of lutein and zeaxanthin, two natural pigments also found in the macula, the central part of the retina.
FISH: salmon, trout, mackerel, anchovies, and sardines are rich in DHA, an omega-3 fatty acid. With a daily intake of 250 mg, DHA contributes to the maintenance of normal vision.
EGGS: they contain vitamin A, B-group vitamins including riboflavin (B2), and lutein. Riboflavin also contributes to the maintenance of normal vision.
NUTS: almonds, hazelnuts, and pine nuts are rich in vitamin E, which helps protect cells from oxidative stress. Walnuts also contain plant-based omega-3s.
PAPRIKA: this spice, excellent for adding flavor to many dishes, contains vitamin E, beta-carotene, and zeaxanthin.
AVOCADO: contains vitamin E, vitamin K, folates, and lutein, as well as “good” fats that help absorb fat-soluble vitamins.
BERRIES: strawberries, blueberries, and raspberries are sources of vitamin C and natural pigments such as anthocyanins.
TEA: black tea and green tea contain polyphenols: a good habit to incorporate into a varied diet.
Dietary supplements
Dietary supplements are not intended as a substitute for a varied and balanced diet and a healthy lifestyle, but they can complement it. At Ottica Paoletti, you will find a selection of supplements for vision, including:
- LUTEIN Omega3, with lutein, zeaxanthin, and DHA
- MACULAR B forte, with B-group vitamins
- GanglioFid, with citicoline and niacin
- VITREOXIGEN, MERAMIRT CM and MERAMIRT XG
Before taking any supplement, seek advice from your doctor or pharmacist, especially if you are already undergoing treatment. For eye health, we recommend an annual check-up with an ophthalmologist.